What is the right way to do cardio to lose weight?

It is no secret that cardio training is one of the most effective ways to lose weight. The main mechanism by which this system works is not in the instantaneous burning of fat, but in the gradual acceleration of metabolism in the body. But how much do you need to exercise on a treadmill to achieve the launch of this process? And most importantly – how to do it correctly? We tell you whether you need to exhaust yourself with maximum acceleration or whether training at a calm pace is enough for fat burning. Fitness trainer Vladimir Lepesa shared his expert opinion with “Championship”.

Why is cardio so effective?

The main difference between cardio and strength training is that the workout is powered by energy from oxidation of glucose molecules by oxygen. To put it simply, it is during such exercises that the load (its optimal level) is also on the cardiovascular system. Therefore, it is very important to monitor not only the pace, but also the heart rate.

With cardio, it is as if the body learns to better utilize the carbohydrates we consume every day. And all the excess is stored in the form of glycogen in the muscles, not in the form of belly fat.

Experts advise doing cardio for at least 30 minutes to ensure that the workout has at least some effect. However, if you see a treadmill or exercise bike for the first time, it is better to start with light, short workouts and gradually increase the load.

Which exercise machines should I use for cardio workouts?

It is believed that the most effective exercise machines for cardio are treadmill, rowing machine, ellipsoid (elliptical) and exercise bikes.

Running is an excellent form of cardio for fat burning if proper technique is followed. You just need to watch your heart rate, speeding up or slowing down the movement. Of course, the most useful will be jogging in the fresh air. But for those who do not like to frost their noses unnecessarily, a treadmill is also suitable.

What pace of training to choose?

As we have already noted, to determine the pace that suits you, you need to monitor your heart rate. In order for the fat-burning process to be most active, it is necessary to exercise while staying within the aerobic zone. To determine the maximum allowable values, use an online calculator or a special formula. To do this, you need to specify your age and resting heart rate.

Formula: max HR = 220 – age.

It is believed that the best fat is burned at a heart rate of about 60-70% of the maximum values. But remember that you should not start with such figures. Warm-up is best done at 50% of the maximum.

Vladimir: At the same time, it is important to realize that weight loss is not an end in itself. Everyone who is engaged in sports, seeks not just to lose weight, but to improve the quality of their body. And this is possible by reducing body fat and increasing muscle mass.

Jogging is not the best way to preserve muscle, because with long monotonous work and calorie deficit, the body tends to get rid of idle fibers, which spend more energy than fat cells. Simply put, long-distance running in a caloric deficit will help reduce body weight, but it will do so at the expense of muscle mass. Interval running is much more effective for fat burning. It takes less time, and such loads allow you to preserve muscle.

Another important advantage of this combination is that you get a greater effect from the exercises, you become stronger and more enduring. Working out the muscles of the upper body, bark and legs allows you to get less tired during cardio exercises. And vice versa, during aerobic exercise improves blood circulation, which supplies the muscles with all the nutrients and oxygen.

Vladimir: For competent weight loss, I strongly advise to combine running training with strength training, it will give the maximum effect. It is important to understand that the volume of cardio training is selected individually depending on the level of training, the selected calorie deficit and individual goals.